RAQ Training

Set out a course according to the diagram below. Cones are used to mark out a series of numbers in varying sizes. Each player performs the figure twice before moving to the next figure. Soccer and hockey players can dribble the ball around the cones while football and rugby players can run with the ball to make the drill more sports-specific. Set out as many figures and cones as you want and vary the heights so players are required to work over varying distances.

This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you’re ahead of most of the competition!

Start with your feet hip width apart at the bottom of the ladder

Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square

Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right

Count these first five steps in a 1-2-3-4-5 manor

Reverse the sequence by stepping out to the right of the third square with your left foot

Repeat for the full length of the ladder

To purchase agility ladder for this drill click on image of agility ladder.

Named after the dance, when you perform this drill correctly you’ll see why. Or should it be the Foxtrot?

Start with both feet outside of the first square and to the left

Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg

It’s a 1-2-3 motion like you’re dancing

From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction

Repeat for the full length of the ladder

Click on image to purchase agility ladder.